Homemade Protein Bars

Ingredients

• 70g peanut butter
• 180g whey protein powder
• 90g rolled oats
• 30g ground flaxseed
• 20g maple syrup
• 30g whole almonds
• 150-200 mL water

Nutrition (per bar)

Calories: 266

Protein: 26g

Carbs: 13g (3g fiber)

Fat: 12g

/fit/ Protein Slop

Ingredients

• 6 lbs chicken breast
• 3 cups oatmeal
• 4 cans of vegetables

Nutrition

Calories: 4300

Protein: 620g

Notes

This tastes about as good as it looks but it's pretty cheap for those macros. I usually use fresh vegetables instead of canned and add some type of sauce, whether it's BBQ or Sriracha. It actually tastes pretty good with mushrooms and onions and some flavor. 

Chicken, Rice, Broccoli, and Beans (~$1.40/serving)

Ingredients

• 6 chicken breasts
• 2 15oz cans of black beans
• 2 bags of frozen broccoli
• 1 lb of brown rice

Nutrition (per serving)

Calories: 450

Protein: 53

Carbs: 47

Fat: 6

/fit/ Chicken Chili (~$2.10/serving)

Ingredients

• 4 lb chicken breast
• 3 potatoes
• 2 onions
• 2 15oz cans of black beans
• 2 15oz cans of kidney beans
• 1 8oz can of tomato sauce
• 2 15oz cans of diced tomatoes
• 2 packs of chili seasoning

Nutrition

Calories: 400

Protein: 46g

Carbs: 36g

Fat: 6g

Notes

The potatoes aren't necessary if you're watching your carbs, but they're a good source of nutrients and calories if you're bulking. 

God mode: Add cheese, Sriracha, and Greek yogurt

Bulking Shake

Ingredients

• 500 ml whole milk
• 2 tablespoons greek yogurt
• 100g oats
• 30g protein powder
• 75g cashews
• 15g cocoa powder

Nutrition

Calories: 1409

Protein: 73g

Carbs: 153g

Notes

Add some peanut butter and chia seeds for extra calories/omega-3's if you don't mind the fat.

Low-Carb Chicken Salad

Ingredients

• 4 chicken breasts
• 1 cup black grapes
• 1/2 cup walnuts
• 1 cup celery, chopped
• 1 cup mayonnaise 
• 2 tbsp spicy mustard

Nutrition

Calories: 3500 

Protein: 320

Carbs: 37

Fat: 230

Notes

The nutrition information above is assuming you use a whole cup of mayonnaise - you can use light mayonnaise as well as a lot less than a cup if you don't mind it being a little less creamy. I only used a 1/2 cup and it turned out well. 

Fisherman's Eggs

Ingredients

• 1 can sardines or tuna
• 2-4 eggs

Nutrition

Protein: 29g

Notes

Tastes great with red pepper flakes, as well as some Sriracha or Tobasco. 

/fit/ Healthy Protein Pancakes

Ingredients

• 1/2 cup oats
• 1 cup low-fat cottage cheese
• 4 eggs
• 1 tsp vanilla extract

Nutrition

Calories: 627

Protein: 61g

Carbs: 36g

Fat: 27.5g

Eggs and Avocado

Ingredients

• 1 avocado
• 5 eggs
• Parmesan cheese

Nutrition

Calories: 768

Protein: 41g 

Carbs: 16g (12g dietary fiber)

Fat: 60g

Chocolate Protein Brownies

Ingredients

• 2 large egg whites
• 6 scoops chocolate protein powder
• 1/2 cup nonfat milk
• 1 cup natural peanut butter
• 2 cups old-fashioned rolled oats
• 1/2 cup honey

Nutrition (per serving)

Calories: 170

Protein: 12g

Carbs: 16g

Fat: 7g

Tuna Patties

Ingredients

• 1 can of tuna
• 1 egg
• 1 onion
• 1 garlic clove
• 1 tbsp flour
• 1 tsp salt
• 1 tsp pepper

Nutrition

Calories: 300

Protein: 30g